Workout overview

Duration: 30m

Stress points: 33

Zone distribution

Z1: 10m

Z2: 6m

Z3: 3m

Z4: 5m

Z5: 3m

Z6: 3m

33%

20%

10%

18%

12%

8%

Author: Franklin Bespoke

Welcome to the workout of the day! Short on time but still want to get a good session in? Then HIIT is probably the one for you. This combines plenty of colours, efforts and intervals into a quick 30min workout that will get your heart pumping and legs going. Starting with a 5 min warm up you then drop into 30/30s at 120% of FTP - be sure to try and control your breathing and HR in each rest period. We then enter two ramp periods - try and maintain a steady cadence and remember it comes down as fast as it goes up. Finally some 40/20 reps at 110% to keep the HR up there - ending with 2mins around 95%